The New Encyclopedia of Modern Bodybuilding

Informationen zum Autor Arnold Schwarzenegger served as governor of California from 2003 to 2011. Before that, he had a long career, starring in such films as the Terminator series; Stay Hungry ; Twins ; Predator ; and Junior . His first book, Arnold: The Education of a Bodybuilder , was a bestseller when published in 1977 and, along with his Encyclopedia of Modern Bodybuilding , has never been out of print. He is the author of Be Useful: Seven Tools for Life and Arnold, a limited docuseries about his life, is currently streaming on Netflix. Klappentext From elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book - a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as "the bible of bodybuilding." Inside, Arnold covers the very latest advances in both weight training and bodybuilding competition, with new sections on diet and nutrition, sports psychology, the treatment and prevention of injuries, and methods of training, each illustrated with detailed photos of some of bodybuilding's newest stars. Covering every level of expertise and experience, with his unique perspective as a seven-time winner of the Mr. Olympia title,The New Encyclopedia of Modern Bodybuilding will help you achieve your personal best. Zusammenfassung Arnold Schwarzenegger shares his secrets to dedication, training, and commitment and shows you how to realise your own potential for greatness. Inhaltsverzeichnis Contents Foreword BOOK ONE INTRODUCTION TO BODYBUILDING CHAPTER 1 EVOLUTION AND HISTORY The Transition to Bodybuilding Bodybuilding in the Forties and Fifties Bodybuilding in the Sixties Bodybuilding in the Seventies Pumping Iron Bodybuilding in the Eighties and Nineties The Explosive Growth of Bodybuilding The Arnold Classic Weekend The Profession of Bodybuilding Joe Weider The Evolution of Modern Training The Future of Bodybuilding Women's Bodybuilding CHAPTER 2 THE ABCs OF BODYBUILDING Sport vs. Exercise System Progressive-Resistance Training Weightlifting, Resistance Training, and Bodybuilding Aerobics and Muscular Definition Bodybuilding for Athletes CHAPTER 3 THE TRAINING EXPERIENCE What You Think Is What You Get Training for Women CHAPTER 4 THE GYM The Gym Explosion What to Look for in a Gym Environment and Atmosphere Who Else Is Training in the Gym? You Don't Have to Train in Los Angeles Gyms for Noncompetitors Training at Home CHAPTER 5 GETTING STARTED Fast and Slow Developers Free Weights vs. Machines -- A Matter of Gravity Shoes Gloves Straps Belts Wraps Head Straps Gravity Boots Rubber Suits Training Diary Bodybuilding and the Very Young Starting Late Bodybuilding and the Elderly Marking the Transition Competition BOOK TWO TRAINING PROGRAMS CHAPTER 1 BASIC TRAINING PRINCIPLES Individual Needs Progressive Resistance Reps Training to Failure Sets Full Range of Motion The Quality of Contraction Warming Up Power Training Heavy Days Overtraining and Recuperation Resting Between Sets Breathing Stretching STRETCHING EXERCISES SideBends Forward Bends Hamstring Stretches Lunges Feet Apart Seated Forward Bends Inner Thighs Stretches Quadriceps Stretches Hurdler's Stretches Spinal Twist Hanging S...

Autorentext
Arnold Schwarzenegger served as governor of California from 2003 to 2011. Before that, he had a long career, starring in such films as the Terminator series; Stay Hungry; Twins; Predator; and Junior. His first book, Arnold: The Education of a Bodybuilder, was a bestseller when published in 1977 and, along with his Encyclopedia of Modern Bodybuilding, has never been out of print. He is the author of Be Useful: Seven Tools for Life and Arnold, a limited docuseries about his life, is currently streaming on Netflix.

Klappentext

From elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book - a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as "the bible of bodybuilding." Inside, Arnold covers the very latest advances in both weight training and bodybuilding competition, with new sections on diet and nutrition, sports psychology, the treatment and prevention of injuries, and methods of training, each illustrated with detailed photos of some of bodybuilding's newest stars. Covering every level of expertise and experience, with his unique perspective as a seven-time winner of the Mr. Olympia title,The New Encyclopedia of Modern Bodybuilding will help you achieve your personal best.

Zusammenfassung
Arnold Schwarzenegger shares his secrets to dedication, training, and commitment and shows you how to realise your own potential for greatness.

Inhalt

Contents

Foreword

BOOK ONE INTRODUCTION TO BODYBUILDING

**CHAPTER 1

EVOLUTION AND HISTORY

The Transition to Bodybuilding

Bodybuilding in the Forties and Fifties

Bodybuilding in the Sixties

Bodybuilding in the Seventies

Pumping Iron

Bodybuilding in the Eighties and Nineties

The Explosive Growth of Bodybuilding

The Arnold Classic Weekend

The Profession of Bodybuilding

Joe Weider

The Evolution of Modern Training

The Future of Bodybuilding

Women's Bodybuilding

**CHAPTER 2

THE ABCs OF BODYBUILDING

Sport vs. Exercise System

Progressive-Resistance Training

Weightlifting, Resistance Training, and Bodybuilding

Aerobics and Muscular Definition

Bodybuilding for Athletes

**CHAPTER 3

THE TRAINING EXPERIENCE

What You Think Is What You Get

Training for Women

**CHAPTER 4

THE GYM

The Gym Explosion

What to Look for in a Gym

Environment and Atmosphere

Who Else Is Training in the Gym?

You Don't Have to Train in Los Angeles

Gyms for Noncompetitors

Training at Home

**CHAPTER 5

GETTING STARTED

Fast and Slow Developers

Free Weights vs. Machines -- A Matter of Gravity

Shoes

Gloves

Straps

Belts

Wraps

Head Straps

Gravity Boots

Rubber Suits

Training Diary

Bodybuilding and the Very Young

Starting Late

Bodybuilding and the Elderly

Marking the Transition

Competition

BOOK TWO TRAINING PROGRAMS

**CHAPTER 1

BASIC TRAINING PRINCIPLES

Individual Needs

Progressive Resistance

Reps

Training to Failure

Sets

Full Range of Motion

The Quality of Contraction

Warming Up

Power Training

Heavy Days

Overtraining and Recuperation

Resting Between Sets

Breathing

Stretching

• STRETCHING EXERCISES

• SideBends

• Forward Bends

• Hamstring Stretches

• Lunges

• Feet Apart

• Seated Forward Bends

• Inner Thighs Stretches

• Quadriceps Stretches

• Hurdler's Stretches

• Spinal Twist

• Hanging Stretches

**CHAPTER 2

LEARNING YOUR BODY TYPE

Understanding Your Body Type

Metabolism and Muscle-Building

Ectomorph Training

Mesomorph Training

Endomorph Training

Body Composition Testing

**CHAPTER 3

THE BASIC TRAINING PROGRAM

Split System Training

The Basic Muscles

Organizing Your Training

Rest and Recuperation

When to Train

Level I Exercise Program

Level II Exercise Program

**CHAPTER 4

ADVANCED TRAINING PRINCIPLES

Increasing Training Intensity

Intensity Techniques

Power-Training Principle

Learning to Use Advanced Training Principles

**CHAPTER 5

BUILDING A QUALITY PHYSIQUE: THE ADVANCED TRAINING PROGRAM

When to Move on to Advanced Training

"High-Set" Training

Double-Split Training

Advanced Training Program

The Two-Level Advanced Program

Level I Exercise Program

Level II E…